Seated shoulder punch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Seated shoulder punch )

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Name of exercise  Grav- shld protract/retract
Other names of exercise Seated shoulder punch
Description of exercise The Seated Shoulder Punch exercise is a simple yet effective way to strengthen and tone the muscles in your shoulders. To perform this exercise, sit on a chair with your feet flat on the ground and your back straight. Hold a dumbbell in each hand and bring your arms up to shoulder level, with your elbows bent at a 90-degree angle. Then, punch one arm forward while keeping the other arm in place. Alternate arms for a set number of repetitions. This exercise targets the deltoid muscles in your shoulders, helping to improve their strength, stability, and overall appearance. It can be easily modified for different fitness levels by using lighter or heavier weights.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit at table placed at shoulder height as shown.
  • Support arm on table with elbow straight.
  • Move arm forward.
  • Return to start position.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Flexion, Elevation, Depression, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased shoulder strength
  • Improved posture
  • Enhanced upper body coordination
  • Better shoulder stability
  • Increased range of motion
  • Improved shoulder mobility
  • Strengthened core muscles
  • Reduced risk of shoulder injuries
  • Improved overall upper body muscle balance
  • Increased muscle endurance.

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The seated shoulder punch exercise should be avoided if you have any existing shoulder injuries or pain. It also may not be suitable for individuals with limited range of motion in their shoulders or those who have recently had shoulder surgery. Additionally, if you experience any discomfort or pain during the exercise, it is important to stop and consult with a medical professional. Pregnant women or individuals with high blood pressure should also avoid this exercise. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate existing injuries. It is best to consult with a doctor or physical therapist before attempting this exercise if you have any concerns.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Place a pillow case under arm to reduce friction.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder instability
  • Shoulder arthritis
  • Shoulder dislocation
  • Shoulder sprain
  • Shoulder strain

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    Frequently asked questions

     

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